DISTANCE+ONLY+PRACTICE+SCHEDULE

THIS PAGE CONTAINS THE FILE FOR A PRINTABLE FORM that has all the practice schedule, times and locations.



Dec 24 – 25 || **//Easy Runs//** //of 30 – 45 minutes// ||
 * __Winter Break Practice Days – Distance__**
 * **Wed – Thur**
 * ** Friday **
 * December 26th **

December 27th || **//Easy Run//** //of 35 – 45 minutes with 6 x 100m Hard Strides// || December 28th || **//DAY OFF//** || December 29th
 * // Rockburn 8:00am //** || **//Long Run-//**
 * Distance:** 50 – 60 minutes run
 * Mid-Distance:** 30 minutes with 10 Up Hill Strides
 * Cool Down:** Static/Rope Stretching, Core Work ||
 * **Saturday**
 * **Sunday**
 * **Monday**

// Centennial Lake 9:00am // || **Warm-Up:** 10 minutes, Dynamic Stretching, Speed Drills December 30th
 * __Hills__**
 * Distance**: 100, 200, 300 (4 – 6 sets) with 3 minutes recovery between sets
 * Mid-Distance:** 50, 100, 150, 200 (4 – 6 sets) with 3 minutes recovery between sets ||
 * **Tuesday**

// Wincopin 9:00am // || **Easy Run** 50, 45, 35 minute runs, 6 x 100m Hard Strides || December 31st
 * **Wednesday**

// Lake Elkhorn 9:00am // || **Warm-Up:** 10 minutes, Dynamic Stretching, Speed Drills January 1st
 * __Ladder workout__**
 * Distance:** 3k – 2k – 1k at Tempo pace with 3 minutes Recovery
 * Mid-Distance:** 2k – 1k – ½k at Tempo pace with 2 minutes Recovery
 * Cool Down:** 15 minutes, Static/Rope Stretching, Core Work ||
 * **Thursday**

// Optional Run // || **Prediction Run or Follow an easy run day schedule** //Prediction Run Info on back. Hope you can all make it out! It is a fun run!//
 * http://striders.net/races/resolution/2015**

//Long Run: **Long Run-If not running prediction Run**// January 2nd // Wincopin 9:00am // || **Easy Run** Run for 2015 seconds, 6 x 100m Hard Strides || January 3rd
 * Distance:** 50-60 minutes run with 5 x 100m Downhill strides
 * Mid-Distance:** 30 – 35 minutes with 8 Up Hill Strides ||
 * **Friday**
 * **Saturday**

// Wincopin // // 9:00am // || **If not running in the meet:** All Easy Run down to Flat Side 5 minutes January 4th || **//Day off//** || January 5th
 * Warm-Up:** 10 minutes, Dynamic Stretching, Speed Drills
 * __Fartlek__**
 * Distance:** 5 – 7 cycles of 2on – 2off with a 5 min Easy Run. Then 2 x 200m with 30s rest
 * Mid-Distance:** 4 – 5 cycles of 2on – 2off with a 5 min Easy Run. Then 4 x 200m with 30s rest
 * Cool Down:** Static/Rope Stretching, Core Work ||
 * **Sunday**
 * **Monday**

// Reservoir HS // || Meet Day || = =

Resolution Run 8K Prediction Run

Races
5 miles begins at 09:00am

Prediction Run FAQ
What the heck is a prediction run? A prediction run is entirely different from other races that you've run in the past. Rather than finishing first or running the fastest, the object of a prediction run is to finish as close to a certain time as possible. In the case of the Howard County Striders prediction runs, the goal is to finish as close to **11:00am ** as possible. One way the Striders prediction runs differ from many other runs is that you get to start whenever you want - whoever finishes closest to **11:00am ** wins. Oh, and one important thing, you CANNOT use any sort of timing device. Also, no baby strollers, iPods, headphones or animals. Can I use any sort of electronic device (i.e. watch, heart rate monitor, sundial, car, etc)? No, that would make it much too easy. How do I sign up in advance? You can't - race day registration only. Registration begins at **9:00am **. How long is the race? The Resolution Run prediction run is an 8K, or approximately 5 miles

How much does it cost? For Howard County Striders members, the costs are $5 per person and $1 for full-time students, capped at $10 per family. For non-Howard County Striders, the costs are $7 per person, and $2 for full-time students. Any contributions in addition to the entry fee will be highly appreciated and are tax deductible.

Where are the predictions runs? <span style="font-family: 'Calibri','sans-serif'; font-size: 12px;">The prediction runs start and end at the **Jeffers Hill Neighborhood Center, 6030 Tamar Drive, Columbia MD** <span style="font-family: 'Calibri','sans-serif'; font-size: 12px;">Where should I park? <span style="font-family: 'Calibri','sans-serif'; font-size: 12px;">Spaces are available in the Neighborhood Center/Elementary School parking lots. There is also street parking along Majors Lane. Please pay attention to posted signage when parking to avoid ticketing. <span style="font-family: 'Calibri','sans-serif'; font-size: 12px;">What else should I know? <span style="font-family: 'Calibri','sans-serif'; font-size: 12px;">Refreshments and indoor facilities will be provided. <span style="font-family: 'Calibri','sans-serif'; font-size: 12px;">Do you need any help? <span style="font-family: 'Calibri','sans-serif'; font-size: 12px;">Yes! Volunteers are always needed. Please contact: <span class="emailaddr" style="font-family: 'Calibri','sans-serif'; font-size: 12px;">volunteer@striders.net

<span style="font-family: 'Calibri','sans-serif'; font-size: 12px;">I have a question that is not answered here... <span style="font-family: 'Calibri','sans-serif'; font-size: 12px;">Please contact race director Melissa Burger: **<span style="font-family: 'Calibri','sans-serif';">resolution@striders.net **

Turn left out of Reservoir High
 * Directions to Run and Different Locations! **
 * **__ Wincopin Trails: __**

Follow 216 E towards 95

Go through the 4 traffic circles

Go through the traffic light at Crest Road

At the 2nd traffic light, turn left onto Leishear Road

Turn right at the stop sign onto Gorman Road

Turn left at the top of the hill onto Murray Hill Road

Make your first right onto Vollmerhausen Road

Go 1.3 miles, and the small parking lot will be on the right hand side.

**Approx. 10 min from RHS** || **__ Lake Elkhorn Trails: __** 216 towards Laurel to 95 N Take 29N to Broken Land Exit 18A Go through 3 Traffic Lights. The 3rd Traffic light is the 2nd Cradlerock Way. About 300 yards after the 3rd traffic light, turn into an office complex on the right. There is a sign called Lake View. Park in the front left of the parking lot. Turn left out of Reservoir High
 * Approx. 15 min from RHS ** ||
 * **__ Centennial Lake: __**

Follow 216 E towards 29

Go North on 29

Get off at the RTE 108 Exit and go West on 108.

Turn Right onto Columbia Rd (1st traffic light) Turn Left onto Old Annapolis Rd (1st traffic light) Go approximately ¾ of a mile and turn left into the Park We will meet down at the bottom of the hill near entrance to the bike trail and skate park.

**Approx. 15 min from RHS** || **__ Rockburn Trails: __** 216 towards Laurel to 95 N

Take 95 N to Rte 100 W

Take first exit at Rte 103

Get off the exit and go right onto Route 103

First light, turn RIGHT onto Montgomery Rd

STAY ON Montgomery Rd, but making a LEFT at First Traffic

Go about 1 mile and turn left into the ROCKBURN Elementary Entrance.

Continue past the school and stay on the main park rd.

Go over a number of speed humps.

Turn Left at intersection.

Continue to the Pavilion at the end of the parking lot.

**Approx. 20-25 min from RHS** ||